Part 7

Soup--cream of pea or corn Squash or stewed pumpkin Fish or an omelet Corn bread, with butter or oil Ripe olives, celery, nuts, and raisins

The primary purpose of fat in the diet is to produce body-heat. About three ounces of fat will maintain normal heat in the average-sized body for a period of twenty-four hours. The amount of fat taken by the athlete should be governed by exposure and temperature of the atmosphere.

The best sources of fat are butter, nuts, and salad oil.

SPRING MENU

_ATHLETIC DIET_ (_CHIEFLY UNCOOKED_)

BREAKFAST

Berries or cherries Three or four eggs, whipped eight minutes--sugar to taste; flavor of lemon or pineapple juice. Add a pint of milk, after whipping Very ripe bananas, with cream, nuts, and raisins

LUNCHEON

A green salad, with oil Boiled wheat, corn hominy, or rice Asparagus, onions, or peas Nuts, raisins, cream cheese

DINNER

Boiled wheat Three or four eggs, prepared as for breakfast Ice-cream, plain Wheat bran

SUMMER MENU

_ATHLETIC DIET_ (_CHIEFLY UNCOOKED_)

BREAKFAST

Melon or peaches A pint of junket or clabbered milk Two eggs, whipped Two red bananas, with cream and nuts

LUNCHEON

Two or three ears of tender corn, boiled One fresh vegetable--peas, beans, or carrots

DINNER

A green salad, with oil and nuts A baked potato Corn, peas, or beans Fish or eggs A banana, with dates Melon or peaches

FALL MENU

_ATHLETIC DIET_ (_CHIEFLY UNCOOKED_)

BREAKFAST

Exceedingly ripe bananas, eaten with nut butter, dates, and cream Two or three eggs, whipped. Add to each egg a rounded teaspoonful of sugar, and a scant spoonful of lemon juice. Whip thoroughly, and add a glass of milk to each egg

LUNCHEON

Two or three eggs, whipped, into which whip a teaspoonful each of honey and lemon juice; add a glass of milk to each egg One or two exceedingly ripe bananas, eaten with nut butter and raisins

DINNER

A green salad or celery A fresh vegetable, cooked--squash, carrots, parsnips, or onions Baked beans and a baked potato

Sufficient water should be drunk at each of these meals to bring the moisture up to 66 per cent of the whole.

Tender carrots or cabbage, uncooked, may be eaten, with nuts and salt, at both luncheon and dinner.

WINTER MENU

_ATHLETIC DIET (CHIEFLY UNCOOKED)_

BREAKFAST

An orange or an apple, with olive-oil Oatmeal or boiled wheat Three eggs, whipped--sugar to taste; fruit flavor Cream and nuts, with raisins

LUNCHEON

Corn bread--buttermilk A banana, with either seedless raisins or currants; cream, and either nuts or nut butter Milk or chocolate

DINNER

Celery Baked beans or lentils Eggs or fish A potato Nuts, raisins, and either cream or ice-cream

SPRING MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

On awaking, have the child take a glass of water and the strained juice of an orange, or a few cherries or berries; deep breathing in the open air, and such exercises as it is able to endure.

BREAKFAST

(Late)

Cherries or berries--very few Half a cup of hot water A heaping tablespoonful of boiled wheat, oatmeal, or rice A whipped egg, sweetened and flavored to taste Half a glass of milk

LUNCHEON

Two glasses of fresh milk, taken slowly--half a glass every ten or fifteen minutes A heaping tablespoonful of wheat bran, cooked, served with cream

DINNER

Vegetable soup A cup of water Green peas New potatoes Eggs whipped, same as for breakfast--all the child will take; milk, if preferred (If milk is chosen, a tablespoonful of wheat bran should be taken to prevent constipation)

SUMMER MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

A very ripe peach or a bunch of grapes on awaking; exercise and deep breathing.

BREAKFAST

Cantaloup or peaches--very little sugar and cream Whipped eggs, junket, or gelatin--all the child will take of either, or a portion of all

LUNCHEON

Tender corn, scraped from cob, made into a purée; season to taste Milk and either eggs or gelatin

DINNER

Cantaloup or melon A pint of milk, with one whipped egg A spoonful of bran

Deep breathing in the open air just before retiring.

FALL MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

/First Day/: The first thing after rising, give the body a thorough rubbing with a coarse towel or flesh brush, and a gentle massage. Do not use water except on the face and hands.

BREAKFAST

Whip two fresh eggs very fine, adding slowly, while whipping, two teaspoonfuls of sugar, two and one-half teaspoonfuls of lemon juice, and two tablespoonfuls of cream. Add half a glass of milk to each egg and mix thoroughly

At usual breakfast hour begin taking not more than half a glass at first; in ten or fifteen minutes another half glass. Continue taking half a glass every ten or fifteen minutes until the full amount is consumed

LUNCHEON

A small, baked potato Two eggs, prepared as for breakfast

DINNER

A glass of milk A baked potato Bit of any fresh vegetable that appeals to the taste

Drink liberally of water between meals or at meals. Just before retiring, rub the body with a flesh brush, or give it a massage as prescribed for the morning.

Take about one tablespoonful of coarse wheat bran at the beginning of each meal. To keep the intestines thoroughly cleansed is of primary importance. Increase the quantity until the desired result is produced, which should be an action once or twice a day.

/Second Day/: The same as the first, decreasing the eggs and increasing the milk.

/Third Day/: The same as the second, slightly varying the menus by increasing the quantity of eggs and milk, if these are agreeable, reducing the other articles correspondingly.

/Fourth Day/:

BREAKFAST

A glass or two of clabbered milk, slightly sweetened until it is palatable Wheat bran, cooked

LUNCHEON

Choice of any fresh vegetable, especially such as sweet potatoes, pumpkin, or red banana, eaten with nut butter A little cream and either dates or figs

DINNER

Fruit and nuts, prepared any way they are palatable

/Fifth Day/: The same as the first, repeating the diet herein given so long as it is agreeable.

The body should be rubbed with a flesh brush and given massage every morning and evening.

WINTER MENU

_FOR INVALID CHILD--MAKING MUSCULAR TISSUE--REGULATING BOWELS_

Choice of the following menus:

MENU I MENU II

BREAKFAST

Two egg whites and one Rice boiled until very soft. yolk whipped rapidly Put through a colander about two minutes. and make into a thin Add two teaspoonfuls of purée by adding milk; sugar and whip three sugar and cream to taste minutes longer; then add slowly, while whipping, a teaspoonful of strained lemon juice or pineapple juice, and a very little olive-oil. Serve two egg yolks and three whites, if the appetite will accept them

LUNCHEON

Any fresh vegetable of the A boiled onion sweet variety, such as A potato--sweet or white parsnips, sweet potatoes, Carrots or parsnips, eaten squash, or pumpkin. with butter and salt (These may be made into A cup of chocolate a purée by putting through a colander and adding cream and sugar to taste)

DINNER

One or two fresh vegetables--carrots, Purée of rice and one egg parsnips, turnips, prepared as for breakfast or onions, prepared (Menu I) anyway that will make them palatable Clabbered milk with a sprinkle of sugar

The articles composing these meals should be served in very small portions.

SPRING MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

Immediately on rising, take two or three tablespoonfuls of orange juice and drink two glasses of water. If there is a tendency toward fermentation, the orange juice should be omitted.

Exercise in the open air before breakfast.

BREAKFAST

Two eggs, cooked two minutes A small, baked potato--sweet or white One glass of milk A cup of water

LUNCHEON

A large, boiled onion and either green peas or asparagus A glass of water

DINNER

A small portion of fish A baked white potato--eat skins and all; masticate thoroughly One or two vegetables, such as peas, beans, or asparagus One egg white in half a glass of milk Half a glass of water

Luncheon should be omitted unless quite hungry.

SUMMER MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

Choice of the following menus:

MENU I MENU II

BREAKFAST

Peaches or plums A portion of wheat flakes. Oatmeal, rice, or boiled (A spoonful or two of wheat wheat bran cooked with Two glasses of milk the wheat flakes) One whole egg One banana, baked A glass of milk

/Note/: A few very ripe berries or the juice of an orange may be taken at the beginning of each of these meals.

LUNCHEON

One fresh vegetable Choice of one or two fresh A baked sweet or white vegetables potato A glass of buttermilk A very small portion of fish Corn bread--a very little

DINNER

Choice of two fresh vegetables Choice of two fresh vegetables Two glasses of milk or a A baked white potato small portion of fish Two or three egg whites Two medium-sized baked Baked peas, beans, or lentils white potatoes or baked beans

Every atom of food composing these meals should be masticated to exceeding fineness, and two glasses of water drunk at every meal.

If something sweet is desired, a spoonful of raisins and nuts might be taken at the close of the dinner meal.

FALL MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

/First Day/: On rising, take a bunch of grapes (swallow seeds and pulp without mastication), a glass of water, and devote from eight to ten minutes to exercises Nos. 3 and 5. See Vol. V, pp. 1344 and 1345.

BREAKFAST

One or two exceedingly ripe bananas (red variety preferred), eaten with thin cream, raisins or figs, and butter Two glasses of milk

LUNCHEON

One whole egg, boiled two minutes Whole wheat, thoroughly cooked; nut butter Two glasses of milk

/Note/: If not hungry, omit both the whole wheat and the egg and take from two to three glasses of milk. For gaining weight, this would be preferable.

DINNER

Choice of carrots, squash, turnips, or parsnips One whole egg, boiled two minutes; or an omelet Two medium-sized baked white potatoes One glass of milk

/Note/: From one to one and one-half glasses of water should be drunk at each of these meals.

If constipated, eat two medium bunches of Concord grapes, swallowing skins, seeds and pulp without mastication. Drink a glass of water and spend from five to ten minutes in active exercise and deep breathing just before retiring.

/Second Day/: The same as the first, slightly increasing the quantity of food if normal hunger requires it. Bran biscuits may be taken instead of whole wheat if preferred.

/Third Day/: The same as the first, omitting the egg at dinner time, and substituting a small quantity of fish (smelts preferred).

/Fourth Day/:

BREAKFAST

A cantaloup Half a glass of water A small portion of oatmeal, very thoroughly cooked Two exceedingly ripe bananas, eaten with figs, cream, and nuts A cup of chocolate

LUNCHEON

Two eggs--prepared choice Two medium-sized potatoes

DINNER

A salad with oil and nuts Corn, beans, carrots, cabbage--any two of these A potato Junket or gelatin

/Fifth Day/: The same as the fourth, with the exception of dinner. At this meal a bit of fish, chicken, or an egg may be eaten.

/Sixth Day/: The same as the first, repeating these menus for about two weeks, making such changes as the appetite demands in vegetables and fruit only.

WINTER MENU

_FOR MENTAL WORKER TO INCREASE BRAIN EFFICIENCY_

Eggs, milk, and sugar are the most readily convertible nutrients known to the science of food chemistry. In combination they represent the highest form of the nitrogenous (proteids and the carbohydrate) compounds, therefore to increase physical efficiency one should take as much of these as possible.

If one is under weight, it would be advisable, especially during the cold weather, to take three eggs for breakfast, four eggs with a quart of milk for luncheon, and a vegetable dinner as laid out in Menu II.

Choice of the following menus:

MENU I MENU II

BREAKFAST

A bunch of grapes Two or three eggs, whipped, One very ripe banana with to which add a teaspoonful cream and nut butter of lemon juice, a teaspoonful A whole wheat gem, eaten each of olive-oil with one or two very soft and sugar, and one-half eggs glass of milk to each egg

LUNCHEON

One fresh vegetable Two eggs prepared as for A baked potato breakfast, Menu II Boiled onions and a bit of fish A glass of milk or a cup of hot chocolate

DINNER

Spinach or a bit of salad The same as dinner, Menu Clabbered milk or a bit of I, choosing either clabbered fish milk, fish, eggs, or Baked beans or baked white meat of chicken potatoes Boiled onions or carrots A cup of chocolate

Where as many as four eggs are taken at once, a tablespoonful of cognac brandy will make the yolks more digestible and more assimilable, therefore in curative feeding its purpose is medicinal.

SPRING MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

Choice of the following menus:

MENU I MENU II

BREAKFAST

Cherries--sweet Berries Corn bread, with butter Farina, or oatmeal with A cup of hot water cream A glass of milk One whole egg Two cups of chocolate

LUNCHEON

Boiled rice, or corn hominy, A large, boiled onion with butter or cream. (A A baked white potato spoonful of sugar may be Corn bread added, if desired) Buttermilk One or two glasses of water

DINNER

A pint of junket A small portion of fish or A small piece of corn bread chicken Two or three glasses of milk A baked white potato Half a cup of wheat bran Choice of carrots or onions A green salad or a very small portion of spinach may be eaten at this meal, if desired

Drink one or two glasses of water at each of these meals.

If the breakfast has not digested well, the noon meal should be very light. Bran gems or plain wheat bran may be eaten at each meal until the liver is performing its normal functions.

SUMMER MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

MENU I MENU II

BREAKFAST

A cantaloup Peaches or cantaloup Tender corn scraped from Two medium-sized baked cob--lightly cooked potatoes, with butter; A glass of milk; buttermilk eat skins and all preferred Two eggs or two glasses of One extremely ripe banana, milk eaten with nut butter, cream, and raisins

LUNCHEON

A vegetable salad A green salad Tender corn, boiled One fresh vegetable A bran gem Junket or gelatin

DINNER

A green salad or spinach Choice of two fresh vegetables Choice of two vegetables: A baked potato Beans Corn A bit of fish or buttermilk Boiled onions Peas One baked banana, with A baked potato cream and nut butter

A liberal quantity of water should be drunk at each of these meals.

FALL MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

On rising, take the juice of one sweet orange

Choice of the following menus:

MENU I MENU II

BREAKFAST

Bran meal gems, with butter A small portion of boiled Milk wheat, with cream One egg, either whipped or boiled two minutes

LUNCHEON

Two extremely ripe bananas, Two bananas eaten with nut butter Half a dozen dates and raisins (Cream Cream cheese or cream cheese may be An ounce of nuts added, if desired) A cup of milk A whole wheat cracker and nut butter A glass of milk, if convenient

DINNER

Boiled onions, and either Spinach or a green salad carrots or turnips Baked beans or a baked A baked white potato potato A glass or two of milk Onions, carrots, turnips, or squash One egg or a very small portion of fish

Immediately after dinner, eat a bunch of grapes and drink a cup of hot water.

If there is a tendency toward constipation, take wheat bran just before retiring.

WINTER MENU

_FOR A SCHOOL TEACHER_

_ANEMIA--SLUGGISH LIVER--UNDERWEIGHT_

_NERVOUSNESS_

MENU I MENU II

BREAKFAST

Boiled wheat, with cream One exceedingly ripe banana, Two or three glasses of milk with thin cream and nut butter Two glasses of milk One egg

LUNCHEON

Two exceedingly ripe bananas, with cream cheese and raisins Whole wheat bread sandwiches, with nut butter; nuts or cream cheese, if preferred

DINNER

A green salad One or two fresh vegetables--choice A baked potato or corn bread Half a cup of wheat bran, cooked; serve with cream

If the bowels should act too freely, rice, chestnuts, or sweet potatoes may be eaten liberally with the morning and the evening meal.

SPRING MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

BREAKFAST

A baked apple Boiled wheat or oatmeal Wheat bran, cooked Two whole eggs, either whipped or lightly poached A glass or two of milk or a cup or two of chocolate

LUNCHEON

A pint of milk Whole wheat bread Two very ripe bananas, with nut butter or dates

DINNER

A cup of hot water Choice of two fresh vegetables: Asparagus Carrots Beans Onions Beets Peas A green salad A bit of fish One egg or a glass of buttermilk A new potato--baked A spoonful or two of wheat bran

A spoonful of nuts and a few dates may be eaten at each of these meals. They should be masticated very thoroughly.

SUMMER MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

On rising, take two glasses of water, a spoonful or two of wheat bran, and a bit of fruit.

/First Day/:

BREAKFAST

Two glasses of fresh milk Two eggs, whipped or boiled A small dish of whole wheat, cooked A spoonful of wheat bran

LUNCHEON

Four glasses of milk, with hard crackers Two eggs, cooked A spoonful or two of wheat bran Corn bread (Drink two glasses of milk an hour before dinner)

DINNER

Two whipped eggs Two glasses of milk Two medium-sized, baked white potatoes; eat skins and all A sauce-dish of wheat bran, cooked

Just before retiring, take two or three tablespoonfuls of wheat bran, in a little water, provided there is a tendency toward constipation; if not, this should be omitted.

/Second Day/: The same as the first, adding another egg to the morning meal, and a bit of fish to the evening meals.

/Third Day/: The same as the second.

/Fourth Day/: The same as the first, and so on for a period of a week or ten days.

FALL MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

The following menus are composed of but few articles; all of them, however, have a specific purpose.

Immediately on rising, drink a glass of water and eat a bunch of grapes, swallowing skins, seeds and pulp. Do not masticate the seeds or pulp.

Choice of the following menus:

MENU I MENU II

BREAKFAST

Melon or pears A melon or a bunch of Two or three eggs, cooked grapes one and a half minutes Two or three eggs cooked A portion of whole wheat, one and a half minutes boiled or simmered over Two medium-sized baked night; serve with cream white potatoes A small portion of wheat bran, cooked

LUNCHEON

Two or three eggs, taken Two eggs uncooked from the shell, Two exceedingly large bananas, with a little salt with either nut Whole wheat bread with butter or nuts, and dates nut butter or raisins A banana, eaten with either cream cheese or nut butter, and raisins or dates

DINNER

Boiled onions, carrots, Same as dinner Menu I, squash, corn, turnips, or substituting chicken for beets--any two of these the egg or the fish, if A green salad or cooked desired spinach, with egg A very small portion of fish or an egg A liberal portion of baked potatoes

From one to two glasses of water should be drunk at each of these meals. Mastication should be very thorough.

In the selection of articles composing the dinner, do not make them too numerous. Three or four things are sufficient.

About once a week take--

One fresh vegetable A baked potato One egg Home-made ice-cream as dessert

The noon meal could consist of three or four eggs whipped with a little sugar, adding a glass of milk to each egg. Place this in a bottle and take a glass every fifteen or twenty minutes, from 12 until 2 /P. M./

WINTER MENU

_LABORING MAN_ (_LUNCH IN SHOP_)

_UNDERWEIGHT--ANEMIC_

/First Day/: Immediately on rising, drink a glass of water, eat a bit of fruit, and devote from five to eight minutes to exercising and deep breathing.

BREAKFAST

Boiled wheat, with cream and nuts, or nut butter, if convenient; if not, use dairy butter From three to four glasses of milk (A tablespoonful of ordinary wheat bran at the close of the meal)

LUNCHEON

A pint of milk A sandwich of whole wheat bread, with nut butter and cream cheese One or two bananas, with cream cheese, nuts, and dates

DINNER